Kidcolin's log: back to basics (plus neck harness)
After much pussyfooting around and just generally sucking at life, I finally got into lifting heavy stuff. Basic background:
27 years old
5'9"
205 lbs
Good athlete in HS (soccer, basketball), always really skinny, ~150, probably 160-165 when I graduated. Put on a little weight in college but not much until my senior year where I was ~180. Fluctuated around 180 for a bunch of years. Eventually got up to ~200. Have fluctuated between 200-190 for a while, got as low as 175 3 years ago when I jogged a lot and nearly starved myself.
I am incredibly weak
I have some chronic soreness in my left mid back, up around the armpits, sometimes in my right back. It's likely related to sitting all day + weakness. PT at work said lifting would be fine and would help it if anything. So far it has, but mainly while I'm lifting, right after. So far it hasn't impeded anything. I bought a foam roller. I suck at it.
I used to eat like ****. Now I eat better. Typical day includes a couple of eggs and a piece of fruit for breakfast, a big salad with veggies, beans, tuna or a fish + veggies meal from the grill, maybe snack on some almonds or more fruit, chicken + veggies for dinner, sometimes lamb, sometimes with couscous or something, and about a half gallon of milk (1%) every day. I take fishoil (3-4 caps a day), magnesium (1 a day), and Glucosamine Chondroitin MSM (2-3 a day). I do have a penchant for burger and fries, so I often cheat with that once a week. I also get a sandwich from the deli on occasion.
Anyway, I'm in my 5th week of SS. I just had my 16th workout last night.
From my first two workouts, here were my numbers:
Squat - 85x5x3
BP - 75x5x3
DL - 95x5
Press - 65x5
PC - @#$!!*
Here are the numbers from the workout before last:
Squat - 185x5x3
BP - 130x5x3
DL - 220x5
And finally, here's where my log officially begins. Last night's workout, with video.
Squat
45x5x2
75x5
115x3
150x2
190x5x3 (video: set 1, set 2)
These felt pretty good, though bar speed felt slow. I watched the vid of my first set and made a point to try to get lower after that. Did I?
Press
45x5x2
55x5
70x3
85x2
100x5x3 (video: set 1)
Overall I'm pleased with these, but I need more stability at the top. I squatted more than that jacked guy in the back.
Power Clean
45x5x2
60x4
75x2
90x3x5 (video: set 1, set 2)
These were fun. It took me a few weeks to even start doing PCs. This was my first workout where I was able to use full size plates (10kg bumpers). Looking at the vid I can tell my timing isn't perfect, as I'm jumping back, but they look pretty decent to me.
After this I did some NS situps on the slant board. I've decided to do some ab work. I decided this when my whole body starts to convulse while I'm foam rolling.
Feedback greatly appreciated!
Hey I found my log.
What can I say I'm a loser. Since moving into my new house I never joined a gym. Maybe soon.
I've done a little lifting here and there and kettlebell stuff but it's just not the same.
My wife is out of town for two weeks so I decided it's a good time to start something serious. So I'm going to office daily and using gym 4x a week. 3 lifting 1 cardio/gpp. Maybe will drive in on Saturday for another cardio day.
Just doing the Bridge just to blindly follow something basic to start.
7/8/24:
w1d1:
HBBS w/belt:
185x4
205x4 @6.5
215x4 @7.5
225x4 @8
235x4 @9
Kinda got easier.
Bench:
145x4 @7
150x4 @8
155x4 @9
Woof.
2ct Paused DL:
225x5 @7
235x5 @7.5
245x5 @9
Beteeen squats I did pull-ups. Between bench sets I did facepulls.
Time: 75m (coworker talked my ear off after my 1st set of paused fears, otherwise would've been 60-65)
SRPE: 7
7/9/24: gpp
Just did 20 mins on the bike and a couple sets of Chins. No time before meetings.
7/10/24: w1d2
2ct Paused HBBS:
185x5 @7
205x5 @8
215x5 @9
Harder than I was anticipating. Still a bit fatigued.
Press w/belt:
105x4 @7
110x4 @8
115x4 @9
About what I expected.
DB Rows:
65x10 @6
75x10 @9
75x9 @9
I don't feel like doing pendlays or bent over rows and the seated cable row is busted, I can't unjam the rod from the stack.
Time: 45min
SRPE: 6.5
7/12/24: w1d3
Floor Press:
145x5 @6-6.5
155x5 @8.5
160x5 @9
DL w/belt:
295x4 @7
305x4 @8
315x4 @9
Cool.
Incline DB Bench:
45s x12 @7
50s x10 @8
50s x8 @9
Messed around with some leg extensions after.
Tweaked the program a little. Day 3 calls for DL, floor press, and a belt squat or leg press (or hbbs, though preference is a non barbell squat, probably to give back a rest) for 3x10. Well I don't have those. And I'd rather bias more towards upper body if I'm only lifting 3x per week.
Time: 66m
Srpe: 7.5
7/13/24: gpp/cardio
Bike: 30 mins (25 + 5 min cool down)
My office gym has nice Keiser spin cycle bikes. First time using them this week. Saddle is a bit uncomfortable prob bad for my swimmers.
Upper Back gpp: 7 mins of seated cable rows.
Abs: 3 sets of ab wheel: 5,5,2 (could do more but became clear I am going to be sore ad tomorrow)
Cable Tricep PD/Cable curl superset: 3 sets of 12-15
7/15/24: w2d1
HBBS w/belt:
245x1
260x1 @7.5
240x4 @7.5
215x4x2
Not sure I'm remembering correctly. Don't have my log in front of me.
Bench:
160x1 @7
165x1 @8
155x4 @8
140x4x2
2ct Pause DL:
225x5 @7
235x5 @7.5
250x5 @9
225x5
Time: 77m
Srpe: 8
Bit slow today. My abs, as expected, were very DOMS.
Still squats/deadlifts around three wheels. This man will not go quietly into the night. Fight, Fight, Fight.
7/16/24: light cardio. Just 30 mins on the bike. Didn't have time for anything else.
7/17/24: w2d2
2ct Paused HBBS:
185x5 @7
195x5 @8
205x5 @8.5
185x5
Press w/belt:
115x1
125x1 @8
115x4 @8
105x4x2
Seated Cable Rows:
3 sets of 10-15
Time: 59m
Srpe: 6
Trained after work and had a bad headache but solid
7/19/24: w2d3
Floor Press:
150x5 @7
155x5 @7.5
165x5 @9
155x5 @8
Solid
Deadlift w/belt:
335x1 @7
345x1 @8
315x4 @8
280x4x2 @6,6.5
Incline DB:
45s x13, 10
40s x12, 10
Time: 72m
Srpe: 7.5
Solid sesh I went in dragging such ass I'm barely sleeping past couple weeks
7/22/24: w3d1
HBBS w/belt:
215x4
255x1
275x1 @8
250x4 @8
225x4x2
Good.
Bench:
155x1
170x1 @8
155x5 @8
145x4x3
Good.
2ct Pause DL:
235x5 @7
245x5 @8
255x5 @9
235x5x2
Good.
7/23/24: gpp
Bike: 30 mins
Chin up ladders. 3 ladders of 1,2,3
Forgot to log last workout.
7/24/24: w3d2
2ct Pause HBBS:
185x5 @7
195x5 @8
205x5 @9
185x5x2
Press w/belt:
120x1 @7
130x1 @7.5-8ish
120x4 @8.5
110x4x3
Cable Rows: 3 sets of whatever by whatever
7/26/24: w3d3
Floor Press:
155x5 @7
160x5 @7.5
170x5 @9
160x5x2
Backoff sets were harder than expected.
DL w/belt:
340x1@7
350x2 @9
320x4 @8
285x4x2
I did a double for my top set to make sure I wasn't bullshitting myself with my RPE. If anything 350x2 was @8.5 tbh. Double bodyweight for an easy-ish double. I'll take it. Everything moved great.
Was supposed to be 3 Backoff sets but I hit 275x3 with no belt and did the extra rep top set and a little tired so called it.
DB Incline:
40s x15, 13, 12
First two sets supersetted with Backoff DL sets.
Time: 64m
SRPE: 7
Thanks, Monte.
Too busy for GPP session Saturday.
7/29/24: w4d1
HBBS w/Belt:
225x4
265x1
280x1 @8
255x4 @8
225x4x2
Solid.
Bench:
165x1
175x1 @8
160x5 @8
150x4x3
Bench going well. 160x5 was supposed to be x4 but it was too easy.
2ct Pause DL:
245x4 @6.5 ish (was supposed to be x5 just messed up)
255x5 @8
265x5 @9
245x5
Time: 74m
SRPE: 6.5
Didn't do Chins and facepulls between squat/bench sets for some reason. Didn't dawn on me tbh.
Skipped gpp yesterday (didn't go to office)
7/32/24: w4d2
2ct Pause HBBS:
195x5 @6.5
205x5 @7.5
215x5 @8.5
205x5 @8
Pretty easy today.
Press w/belt:
105x4 @ez (no belt)
120x1 @7
135x1 @9
110x4x2 @7ish
Fine.
Didn't have time for cable rows because a co-worker who's new bish worked in and I had to teach him stuff. Lame.
Annoying day today. One office guy I used to work with also uses the gym. I didn't realize he basically spends all morning in it. Chatted my ear off and I didn't have much time so super short shitty session.
/8/2/24:
Floor press:
155x5 @ez
165x5 @7
170x5 @8.5
175x5 @9.5
Deadlift (no belt):
No warmup 315x3
More in tank but whatever.
8/6/24: w5d1
HBBS w/belt:
225x4
265x1
285x1 @8
260x4 @8
235x4x3
Bench:
165x1
185x1 @9
165x4 @8
150x4x3
All I had time for.
Shitty week. Kinda punting. Next week I start at a real strength focused gym. Little intimidated. Cambridge Strength and Conditioning.
8/9/24:
Press w/Belt:
115x3
125x1
135x2 @9
DL w/belt:
315x3 ez
365x1 @9
Getting strong.
Started at new gym. Cool spot. Saw a kid smoke 240kg squat.
Repeating wk5 since last week was half ass.
8/12/24: wk5d1
HBBS w/belt:
235x4
275x1 @6.5
290x1 @8
235x4x3
Completely spaced out on the x4 @8 set. Lol.
Bench:
175x1
185x1 @8
170x4 @8
155x4x4
Super solid.
2ct Pause DL: (in kgs)
110x5
120x5
130x5 @9
110x5x2
Not even sure if this is right kg math is hard.
Did pull-ups between squats and facepulls between bench.
Time: 85m
Srpe: 7
8/14/24: w5d2
2ct Pause HBBS:
195x5
215x5 @7.5
225x5 @8.5
205x5x2
Press w/belt:
125x1
140x1@9.5 (whoops)
120x4 @8.5
110x4x4
Heavy today. Probably better bar and such. 120 after 3 felt like whole set was gonna be @7 but lost the last one out in front.
Cable Rows: 4 sets of 8-12
Did two sets of bis/tris.
Intrigued about the deadlift weight in kgs and everything else in pounds
Assume he's just deadlifting on a platform that has kg plates for olytarding.
Yeah.
I will probably have days squats and bench are in KGs too.
Basically the gym is nothing but racks and platforms and combo racks. Platforms and combo racks surrounded by competition calibrated KG plates. Standard racks have pounds next to them.
But working with KGs is sneaky hard lol.
8/16/24: w5d3
Floor Press:
165x5
170x5
175x5 @9.5
165x5x2
Heavy af today.
Deadlift w/belt:
275x4 (beltless)
335x1
365x1 @8
325x4 @7.5
285x8 @8
Had to keep it short
